Whether you’re enjoying them straight off the vine or picking up a basket of heirloom varieties at your local farmer’s market, tomatoes are a flavorful and versatile addition to your plate.

And it doesn’t hurt that they’re packed with nutrients, says Katryna Deogburn, RDN, a registered dietitian-nutritionist with Hartford HealthCare.

“Tomatoes are not only delicious, but they are packed with many nutrients and offer a variety of health benefits as well,” Deogburn explains. “This is true whether they’re eaten fresh, cooked or concentrated down into a tomato sauce.”

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6 health benefits of tomatoes

1. Antioxidant protection

The vibrant red color of a tomato comes from lycopene, a powerful antioxidant that protects cells from damage and reduces inflammation.

And that’s not all tomatoes have to offer.

“Tomatoes are also an excellent source other antioxidants such vitamin A and Vitamin C,” Deogburn adds.

These nutrients contribute to better skin, immunity and overall well-being.

2. Heart health

Lyopene doesn’t just protect cells — it also helps your heart by lowering cholesterol and regulating blood pressure. This in turn reduces the risk of heart disease.

Tomatoes are also rich in potassium and folate, which help maintain fluids and promote good circulation.

3. Improved vision and eye protection

Vitamin A is essential for good vision and tomatoes are a great source.

Tomatoes also contain lutein and zeaxanthin, which protect the eyes from light-induced damage from the sun’s UV rays or blue light from screens. Over time, this helps protect the eyes from macular degeneration.

4. Anti-cancer boost

There’s growing evidence that the antioxidants in tomatoes can actually reduce your risk of certain cancers, like prostate cancer.

Lycopene has been linked with lower rates of prostate cancer, while other antioxidants in tomatoes may help fight cellular damage that leads to the development of cancer cells.

5. Skin care

High in vitamin C, tomatoes help boost collagen production, which helps keep skin firm and youthful-looking.

Vitamin C also helps repair skin and protect it from sun damage.

6. Bone protection

Tomatoes offer calcium and vitamin K — two nutrients that are key for good bone health.

Vitamin K increases bone mineral density, while calcium helps maintain overall bone density. Both nutrients can help prevent, or even improve, conditions like osteoporosis.

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How to add more tomatoes to our plate.

To get the most health benefits out of your tomato harvest, you may need to turn on the stove or oven. Deogburn says studies show that cooking them down to concentrated levels in sauce or paste actually boosts their levels of lycopene, maximizing their health benefit.

Still need some inspiration? We asked Deogburn for her favorite tomato dishes.

“My favorite dishes include simple additions of tomatoes – freshly slicing a few with basil and mozzarella, then drizzling with olive oil and balsamic vinegar or slow roasting them in the oven and tossing them with other summer veggies, some pesto and pasta of choice,” she says.